PREVENTING FOOT PAIN WITH STRETCHES

By: Sara John, C.Ped (C)., C.Ped Tech (C)

Strenuous exercise, running, ill-fitting and worn-out shoes etc. can cause or aggravate foot, ankle or calf pain. Stretching prevents injury to a certain limit, and it can be done anywhere – in the gym, home or office.  This can help relieve the tightness in the calves and soles of the feet allowing better foot and ankle function.  Here are some easy injury prevention techniques that help feet and calves.

Calf Stretch:

• Stand about 1 1/2 arm’s length facing a wall.
• Step forward with you right foot; keeping both feet flat on the floor.
• Place your hands on the wall at chest height. Press your right knee toward the wall so you feel a stretch in your left
• Hold for two seconds and release. Repeat a few times per leg.

Calf Stretch on the Stairs:

• Stand with both feet on the same stair.
• Lower one heel below the level of the stair until you feel a stretch on that leg.
• Keep the knee straight and hold the stretch for 10-20 seconds.
• Rest for 5 seconds and repeat.

Towel Foot Stretch:

• Sit on the floor or mat with both legs straight out in front of you.
• Fold a hand towel in half, and hold on to each end. Flex your right foot.  Hook the middle of the towel around the ball of your right flexed foot.
• Bend your elbows back and gently apply pressure by pulling the towel toward your chest while keeping your right leg straight and foot flexed.
• Hold for 30 seconds and try on the other foot.

Tennis Ball Roll:

• Begin by placing a tennis ball underneath your heel.
• Stand against a wall to help with balance and with controlling the ball underneath your foot as you roll it.
• Keeping your hips as level as possible (also try to bend your leg), begin rolling your foot forward and back on the ball.
• Press into the ball as much as it feels comfortable. Stop at any specific tight spots and let your weight sink into the ball to release tension in your muscles and connective tissue. Avoid using excessive pressure as it can damage the structures of the feet.
• Roll for 30 seconds to a minute on each foot at a time.

Plantar Fascia Stretch:

• Cross the foot over the opposite leg with the ankle resting on the knee.
• Place your fingers across the base of the toes.
• Pull the toes back toward the shin until a stretch is felt in the arch area. Hold it for 10 seconds, relax for 5 seconds and repeat this.